Nutrition tips to manage immune system overwhelm

The stress-cortisol connection: your body’s alarm system 

Stress is a normal part of life, and your body will release the hormone cortisol to help you manage with. If this finely tuned system becomes unbalanced however, it can have knock on consequences for your health.

During a stressful event, cortisol will flood your bloodstream with sugar for immediate energy,  preparing your body for ‘fight or flight’. Once the stressful situation is over, your cortisol levels should fall, and your nervous system will shift into its ‘rest or digest’ state.

However, if your stress response becomes heightened over an extended period like Christmas, or a busy period at work, you may become more prone to viruses. You may also succumb to illness as soon as you take a break.

Cortisol is anti-inflammatory…until it isn’t

Initially, cortisol is a powerful anti-inflammatory agent, and when you get a bump or a pickup a virus for example, it acts as a brake on your immune system. This helps moderate your inflammatory response and stops your immune cells from overacting as your immune cells work to repair the injury or eliminate the virus.

The trouble might start when stress continues longer term, such as the run up to Christmas, or when you have an ongoing family situation to manage.  During this time, your immune cells may stop listening to the ‘reduce inflammation’ signal, which can make you more susceptible to picking up viruses, or even developing a longer-term health condition.

Why we get ill when we stop

We’ve all been there, looking forward to week off, a holiday, or Christmas celebrations and then we get ill. When the stress suddenly stops, your body will reduce production of cortisol, with a corresponding reduction in anti-inflammatory protection. As a result, your immune system may suddenly become highly active and reactive. This surge of immune activity can lead to illness, as your body finally shifts gear from survival mode to rest and repair.

Tips to manage your stress levels and support your immune system 

These may help your body counteract the effects of raised cortisol during this busy time and provide vital nutrients to support your immune system:

·      Prioritise sleep: Aim for 7-9 hours of quality sleep. Insufficient or poor sleep is a cause of stress for your body that can further raise your cortisol levels.

·      Move your body: It may be harder at this time of year, but any movement (like walking or yoga) is a powerful cortisol regulator. Even dancing to Christmas tunes in your kitchen whilst preparing dinner counts!

·      Colourful eating: Make sure you have a varied diet full of the whole spectrum of coloured fruits and vegetables to help provide your body with the vitamins and minerals that can help your immune system to function better.

·      Use quality convenience foods: It is at times like these that a quality pre-made soup (like Tideford or Yorkshire Provender), or even a ready meal with lots of vegetables on the side may help manage meal prep stress but ensure you are eating something nutritious.

·      Counteract the effects of alcohol: Support your liver to manage any extra burden of festive drinking, by eating plenty of green vegetables, such as broccoli, spinach, sprouts and watercress and rocket. Eat a protein containing meal before drinking can protect your stomach lining. Drink water between alcohol drinks can help keep you hydrated and keep the hangover at bay, whilst helping your liver.

·      Practice presence: Even five minutes of deep, slow breathing can signal that the stress is over and it's time to reduce cortisol production. Use this a justified excuse to take time out for yourself!